Is yogurt possible on a diet or not: what options for the product (drinkable or thick) are there for weight loss, low-calorie dietary recipes

What is yogurt

Have you decided to opt for an option such as a yogurt diet for weight loss? Then keep in mind that these are fermented milk products made from thickened and pasteurized cow's milk, which is thoroughly processed. He can be:

low fat;
with reduced fat content;
creamy.

To change the properties and taste, live bacteria (bifidobacteria) are added to the composition, which promote the digestion of carbohydrates and suppress the development of pathogens. The production is based on the fermentation process. The chemical composition of 150 g of product includes:

260 mg calcium, which is 25 percent of the daily value;
300 mg potassium;
25.5 mg magnesium.

The calorie and fat content of many well-known fermented milk products is low, which allows them to be used as an additive to the main diet. The nutritional value of the product using the example of 100 g of Activia is:

Low-fat yogurt

Can you eat yogurt on a diet? In general, yes, but provided that this purchase is at least harmless to the body. Especially if you decide to use low-fat yogurt for this. Along with fat, the salt content in the composition is reduced, which is often replaced with potassium chloride. As for fat, in this dairy product it is replaced with water and sugar. The last component cannot make the diet truly healthy.

To make a low-fat fermented milk product as similar in consistency as possible to the regular version, starch is often added to the composition. Its presence interferes with the fat burning processes occurring in the body. It turns out that if you degrease these products, then instead of some components you have to add others, which can be more harmful. Therefore, you should not overuse this low-fat option, even if it is very fresh.

Low calorie yoghurts

When you decide to purchase suitable low-calorie yoghurts, pay attention not only to the popularity of their brand and name, but also to their energy value. Often, the calories in such a delicacy can vary greatly depending on the manufacturer, and therefore not every such product can be consumed during diets. On average, the calorie content of a natural product with bifidobacteria for every 100 g is in the range of 60-110 kcal:

Activia natural – 75 kcal;
Greek – 66 kcal;
Danone thermostatic thick – 49 kcal;
Miracle – 99 kcal;
Fruit – 70 kcal;
Activia – 90 kcal;
Neo Imunele Natural – 63 kcal.

Useful properties of yogurt

Before answering the question: which yogurt is the healthiest for weight loss, find out what benefits this product can bring and whether it can be combined with certain diets. So, the beneficial properties of yogurt are as follows:

positive effect on the intestines and digestive system, because this product can improve the digestion of food, prevent constipation, help with poisoning and reduce the risk of cancer;
a beneficial effect on the vascular system, as a result of which blood pressure is regulated and cholesterol levels are reduced;
improving the condition of the genitourinary system;
preventing osteoporosis;
stimulating the immune system.

https://youtu.be/zsOnTOPyxsg

What yogurts are good for weight loss - benefits and harms, low-calorie composition, diet menu for the week

Everything is much simpler than you could imagine! Milk must be boiled in order to kill all pathogenic bacteria that may be contained in it. It is recommended to bring even pasteurized milk to a boil. To make yogurt, do not use too hot milk, otherwise the beneficial bacteria will die.

Cutlery and all utensils in which you will prepare yogurt must be doused with boiling water.

Varieties

Do not shake or stir the fermented product so as not to destroy the structure, otherwise the yogurt will not ripen. In order to prepare yogurt for weight loss at home you will need:. There is nothing difficult about making homemade yogurt. But this is a completely natural product that can be used for weight loss or in daily nutrition to improve the health of the body.

Yogurts for weight loss should initially be without any additives in the form of sugar, jam, honey and other things. All the delicious and healthy ingredients will be added later.

Drinks for weight loss

Natural yogurt is not sweet, but has a sour taste. It has been proven that natural yogurt promotes weight loss, because its calorie content is low, which means it is recommended for obese people.

What kind of yogurt is there?

The beneficial properties of natural yogurt lie in its unique composition. Thanks to them, it is possible for women to take this product not only during pregnancy, but also during breastfeeding. When consuming natural yogurt, the young mother’s body is enriched with calcium, as well as vitamins and other microelements, which are subsequently passed on to the baby along with the milk.

Drinking yogurt carries the risk of consuming excess calories, just like any drink. Even if drinking yogurt is low-fat, you will drink about a gram of this yogurt at a time, which is about 3 times more than in a small jar. It turns out that you unnoticed the consumption of much more calories than planned, and at the same time the body did not understand that it was food and will require solid food.

It will be psychologically difficult to last long on such a diet. Low-calorie yogurt with fruit additives from the store window is a mockery of the unfortunate losers.

Is a yogurt diet healthy? After all, advertising tells us every day about the benefits of a product. Let's take a closer look at which yogurt is best suited for a diet or for proper nutrition.

All such yogurts contain a lot of simple carbohydrates in the form of sugar, as well as starch. The final calorie content is not inferior, for example, to natural fat yogurt without fruit additives. But the psychological effect lies in a small jar: just think, it’s only 80 calories, that’s a whole serving, one glass of yogurt, you can easily eat it and not harm your figure.

But a gram of yogurt is too little for one meal, but its calorie content is quite enough to limit your meal, or rather snack, to only yogurt. The answer to the question: is it possible to eat yoghurt while losing weight has already been clarified, but another question arises - how to lose weight on yoghurt? To do this, choose low-calorie products with a small amount of fat and a minimum of sugar.

So, avoid purchasing the sweetened and added fruit option that many people like to eat for dessert. A pleasant weight loss diet that allows you to stay full and lose weight.

Very good for yogurt lovers and lovers. With this diet you can easily lose kg in a week. You can combine the combination of yogurt with various fruits depending on your taste preferences.

Between meals, you can drink fruit teas and freshly squeezed juices. Yogurt with buckwheat is also a very balanced meal; here yogurt most often serves as a dressing. Buckwheat and yogurt diets do not limit you to just these two ingredients; buckwheat is here as a source of complex carbohydrates, as well as plant proteins.

In addition, buckwheat is rich in vitamins and microelements, which is important when following a diet. Be sure to include one or two meals with buckwheat in your daily diet. This diet will help you lose weight well to the desired result and with minimal consequences for the body. A diet based on oatmeal and yogurt is similar to a diet based on buckwheat; it also has a sufficient amount of fiber and is rich in microelements.

Please note that now on the shelves you see mainly oat flakes, and they are 5 times more calorie than oatmeal. Therefore, we strongly recommend that you find oatmeal.

It contains much more useful substances, and you can eat more of it on a plate, remaining within the same calories, and for a person on a diet, the serving size and its calorie content are very important.

Benefits and harms

The cottage cheese and yogurt diet is designed for rapid weight loss. Low-fat dairy products are high in calcium and protein, both of which are important for healthy weight loss.

In addition, cottage cheese and natural yogurt are perfectly filling, so on a diet you will only feel moderate hunger. And you don’t have to look for exotic products and stand for long hours at the stove.

Many people drink yogurt daily, believing it to be healthy and aid weight loss. They differ in composition, number of calories and nutrients. The right drink can not only be purchased in the store, but also prepared independently at home.

Everything you need is sold at any grocery store near your home. In the store you can choose and buy low-calorie fermented milk from several manufacturers:. People seeking to lose weight believe that it is better to drink low-fat yogurts, but their usefulness is very questionable.

At the same time as the fat content in drinks is reduced, the amount of salt in drinks is reduced, replacing it with potassium chloride, and water and sugar are added instead of fat.

Yogurt for weight loss

Using yogurt for weight loss is a great way to lose weight and improve the functioning of the digestive system. True, only a product with bacteria is suitable for this purpose; you need to buy it slowly - pay attention to the shelf life, which is about 30 days. Many experts recommend reducing it to 2 weeks, because... the presence of a long shelf life is associated with the passage of the product through heat treatment. In the process, many fermented products die, and the finished product becomes less useful.

Which yogurt is the healthiest?

As with any product, the buyer needs to ensure the quality and choose the best one. The healthiest yogurt is the one that does not worsen the calorie situation and has a positive effect on health. Therefore, it is better to choose a “live” product that contains special bacteria. To do this, look on the packaging for the words: Lactobacillus acidophilus, Lactobacillus bulgaricus, etc. Its shelf life should not be more than 2 weeks, and ideally about 7 days.

Is it possible to lose weight on yoghurt?

The answer to the question: is it possible to eat yoghurt while losing weight has already been clarified, but another question arises - how to lose weight on yoghurt? To do this, choose low-calorie products with a small amount of fat and a minimum of sugar. So, avoid purchasing the sweetened and added fruit option that many people like to eat for dessert. Avoid products labeled “natural identical” or “flavoring”.

What kind of yoghurts are possible on a diet?

Is it possible to eat homemade yoghurts while losing weight? This is a question that many people ask who have not found a suitable option on store shelves. To do this, you only need a yogurt maker, kefir starter, about a liter of milk and fruit or jam. All of the listed ingredients need to be mixed and fermented, after which it can be consumed by combining, for example, with cottage cheese. As for the store-bought product and the answer to the question of what kind of yoghurts you can eat on a diet, keep in mind that their fat content should be about 4 g per 100 g, and their calorie content should not exceed 250 kcal.

What kind of yogurt can you drink?

So, we have found out that SWEET yogurts ala “light” and other curd products are a barrier on the way to a flat stomach and beautiful abs. But this does not mean that you cannot drink yoghurt at all. Fortunately, not all manufacturers are focused on making a million-dollar profit for themselves, obtained at any cost! There are also conscientious manufacturers who produce quality products that meet our expectations and requirements. Now I present to your attention which yogurts are good for weight loss. These two options are good, high-quality low-calorie yogurts for weight loss that you can buy without worrying about hidden pitfalls. But if you don’t have these specific yoghurts in your city, then simply choose ones that are similar in composition.

For example, the composition of 1% fat Zarechye yogurt includes: skim milk and pure cultures of lactic acid bacteria. As you can see, there are no flavorings, thickeners, preservatives, sugar or other additives here. Such a simple and poor composition is the key to QUALITY and HEALTHY yogurt. The fewer components that make up yogurt, and the shorter its shelf life (no more than 15 days in a closed container), the safer this type of yogurt is both for your figure and for your health in general.

Energy value of yogurt “Zarechye” (Ukraine) per 100 g:

Fat – 1 g
Proteins – 3.1 g
Carbohydrates – 4 g.

Compared to Activia ( 13 g of carbohydrates per 100 g ), this yogurt contains only 4 g of carbohydrates! This is a tangible difference that plays a key role when choosing a low-calorie and dietary product. And all of these 4 g of carbohydrates belong to lactose, the milk sugar found in milk. You do not get ANY additional sugar by eating this product! And this cannot but please yogurt lovers

I think this is where we can finish our examination of yogurts, and now, I hope you definitely won’t go wrong in choosing the right yogurt for weight loss.

Sincerely yours, Janelia Skripnik!

Yogurt diet

You should not follow such a diet for more than 10 days. If desired, the yogurt diet can be repeated after a couple of days:

breakfast – 150 g of product, 100 g of fruit, juice, dried fruit;
lunch – 100-150 g of product, 100 g of boiled meat, salad, 100 g of juice;
afternoon snack – vegetables;
dinner – stewed vegetables, fermented milk products, juice.

Yogurt diet for 7 days

If you follow such a diet, you need to consume about 500 g of natural product daily, divided into 4 doses. Yogurt diet for 7 days:

breakfast – green tea and any fruit;
snack – 150 g of fermented milk products;
lunch - light soup, fruit or vegetable salad, seasoned with yogurt;
afternoon snack – a glass of juice (preferably freshly squeezed);
dinner - up to 150 g of meat or fish without added fat, vegetable salad and a few tablespoons of fermented milk product.

Kefir-yogurt diet

In recent years, the kefir-yogurt diet, which is very satisfying, has become increasingly popular. In addition to the dairy product, it contains a large amount of vegetables, fruits, berries, herbs, boiled fish, etc. Anyone losing weight should definitely drink about 2 liters of liquid every day, including juices and tea without sugar. An approximate menu for a fasting kefir-yogurt diet, which can allow you to lose 500-700 g of weight per day:

first and second breakfast – 200 g of low-fat and 200 g of regular kefir;
lunch, lunch, dinner - 200 g of yogurt (natural);
late dinner – 200 g of biokefir.

Application for weight loss

Yogurt products with low fat content and low calorie content can act both as an independent dish in a diet, and as a basic ingredient in the diet. For example, today there are many varieties of yogurt diets, each of which has its own characteristics.

For 3 days

This is a real classic. The basic principle is that you need to consume 500 g of natural yogurt daily with a fat content of no more than 1.2%, dividing it into 4 meals. In this case, it is allowed to supplement the menu with 350 g of fresh fruit per day. These should be, for example, apples or citrus fruits. But you can’t eat melon, grapes and watermelon.

The source of protein in this case is lean boiled turkey, rabbit, chicken, veal or beef. It is recommended to eat meat for lunch, complementing it with a light vegetable salad without dressing, and you can also add fresh herbs to the portion.

For drinking, you can choose from unsweetened tea, mineral water and diluted fruit juices without added sugar. Pomegranate, grapefruit, orange and unclarified apple juices are best.

For 7 days

This diet option is designed for 1 week and is “softer”. The basic principle here is to drink a glass of yogurt half an hour before your main meal. At the same time, you cannot drink it with hot tea, coffee or compote, as this will destroy living bifidobacteria and nullify all their benefits. You are allowed to drink cool or warm water, green or herbal tea 30 minutes before taking the yogurt product.

The rest of the rules are standard. As always, you need not to eat fried, smoked, fatty and salty foods, give up various unhealthy snacks, such as chips and crackers, soda, as well as all kinds of sweets - cakes, sweets, pastries, buns, ice cream, etc. But it is allowed include in the menu various fruits and vegetables, lean meats (chicken or turkey fillet, lean pork or beef, rabbit) and fish (cod, hake), herbs, freshly squeezed juices.

Since the diet in this option is quite varied, you can, if desired, continue to eat this way for a few more days, but no more than 10. At the same time, such a restriction in food can be repeated no earlier than after 1.5-2 months, so that the body does not get used to it and does not stop discard accumulated sediments.

Thanks to low-calorie yogurt products, weight loss on any of these diets occurs intensively. But this is not the only benefit they have, because they also protect against various diseases and help maintain health.

What is yogurt?

Yogurt is one of the varieties of lactic acid products. Many people love yogurt for its taste - sweet, with pieces of fruit and with the addition of juice.

In fact, natural yogurt does not have such additives and is very beneficial for the body, like any lactic acid product. After all, it contains a lot of protein, as well as lactobacilli, which promote good digestion.

In addition, all dairy products contain calcium to strengthen bones, nails and teeth, and potassium, necessary for the smooth functioning of the cardiovascular system.

What yogurt should you not eat when losing weight?

Most yoghurts on store shelves are a figure-destroying cocktail of carbohydrates and fats. First of all, all these yoghurts are sweet, that is, they contain a lot of sugar, which is contraindicated in diets. So decide whether you can eat yoghurt while losing weight. /p>

If yogurt is low-fat, then starch is added to it to create an appetizing consistency, and these are again carbohydrates.

Pay close attention to the composition and thoughtfully analyze the ratio of proteins, fats and carbohydrates. Some ingredients may be unfamiliar, the list of yogurt ingredients can be very long and impressive, but in fact, the shorter and simpler the composition, the healthier the product.

What yogurts are good for weight loss?

Yogurt that is useful for weight loss should contain a minimum amount of carbohydrates and fats. This means that there should not be any pieces of fruit, “natural” juices or other sources of sugar there.

Yogurt that is useful for weight loss should be white, moderately sour and have the simplest composition: milk and lactic acid bacteria (live yogurt cultures), preferably with the names of the bacteria and cultures.

The expiration date plays an important role in choosing healthy yogurt. All natural products have a short shelf life, this is logical. How can healthy, natural yogurt be stored at room temperature for up to 30 days?

Natural products have a long shelf life outside the refrigerator in three cases: they are highly salted (fish, caviar, meat, lard), highly sweet (jam) or contain natural preservatives such as vinegar.

Yogurts do not fit into any of the above methods. This means that there are artificial preservatives, which are also not beneficial to our body.

Good yogurt should have a shelf life of no more than 15 days, preferably a week.

Homemade yoghurts for weight loss

In order not to worry about the naturalness and healthfulness of yogurt, you can prepare it at home. Of course, the cooking process will give you some trouble, but it is not in vain - what could be more natural and healthier than homemade products?

How to select and prepare ingredients?

To lose weight, you need to take milk with a minimum fat content as a basis. Be careful when choosing store-bought milk, most of them are powdered, you won't get anything out of it, it can't ferment. Choose either milk that you are sure is natural; it should have no more than 1.5% fat content if we want to get dietary yogurt.

Or buy raw cow's milk and let it sit for a while. It will separate, leaving cream on top and less fatty milk on the bottom. Carefully remove the top fatty layer, boil the rest of the milk and skim off the resulting foam, it also contains fats.

You will also need yogurt starter, which can be found at the pharmacy. If you have problems with this, then buy natural yogurt in the store. How to choose natural yogurt was written above.

How to make yogurt at home?

Cool the boiled milk to 40°C. Dilute the pharmacy starter according to the instructions on the package. If you choose the option of buying natural yogurt from the store, then dilute it with a small amount of milk until it becomes a homogeneous liquid mass.

Add starter or diluted yogurt to milk and stir.

First you need to prepare the thermos: wash it thoroughly and rinse it several times with boiling water.

Pour the milk with the starter or yogurt into the thermos, close it carefully and place it in a warm place, covering it with something to keep the heat inside the thermos for as long as possible.

After 8-12 hours, pour the resulting yogurt into a sterilized container and place in the refrigerator to cool. Yogurt for weight loss is ready, you can start your diet.

There are dietary yoghurts that do not interfere, but rather help you lose weight

Curd and yogurt diet from Melanie

Hello. My favorite diet is cottage cheese and yogurt. I sat on it for the first time because I was too lazy to go shopping somewhere and buy a bunch of different products. But I had to lose weight anyway, the BD was approaching. My eye caught this diet and my soul smiled. I still had to go to the store, but only for yogurt and cottage cheese. For 6 days, only 30 jars of yogurt and about 4 packs of cottage cheese. She's very, very tasty. You will not notice how these 6 days will pass at all. I bought myself different yoghurts every day, sometimes strawberry, sometimes tropical, in general, I experimented. Add the cottage cheese to the yogurt, mix thoroughly so that it becomes a homogeneous mass, and eat. I couldn't tear my ears away from this deliciousness!

It turns out so light, but satisfying due to the cottage cheese. The menu is even simpler.

• 2 jars of yogurt at breakfast. In each jar there are 2 tablespoons of cottage cheese.• 2 jars at lunch, already with 3 tablespoons of cottage cheese in each.• 1 jar at dinner, but add 6 tablespoons of cottage cheese to it. The result will be a viscous curd mass.

I advise you to mix the cottage cheese not in the jars themselves, but in a deep plate, it’s easier. Because at dinner, when you cram 6 spoons in there, it may not fit) And nothing falls out of the plate.

And sometimes I deviated a little from the menu and added pine nuts, berries, and pieces of various fruits to the yogurt and cottage cheese.

But yogurt should not be taken in large jars, but in small ones, such as Danone or Fruttis. I prefer Danone, it’s somehow more tender and tastes better with cottage cheese.

Seriously, I could sit on it for months, and the weights are good (from 4 to 7 kg at different times), and I feast on it all day long. You can also make yogurt yourself, in yogurt makers (if you have one, of course), a friend did this. It also worked out great, she added berries or fruits there. A little, of course, just for the color and smell)) I still don’t know which of the girls I know had bad results with it.

Also about liquids: you can drink water, mineral water, tea and coffee without sugar. In general, something that does not contain calories. You cannot drink juices or drinks. And then weight gain will appear.

I always take low-fat cottage cheese, but in general this diet does not indicate which cottage cheese to take. It just seems to me that low-fat is better, it has less calories.

I didn't want to eat. Only sometimes, when I didn’t go to bed for a long time on weekends, then my tummy grumbled a little)) And until 11 o’clock in the evening everything is fine.

Girls, sit down, you can serve as many of these 6 days as you like, at least one, at least two. All the same, the weight per day will be more than half a kilo! I was glad to share with you!

medpravila.com

Yogurt recipes for weight loss

Yogurts for weight loss should initially be without any additives in the form of sugar, jam, honey and other things. All the delicious and healthy ingredients will be added later.

Calorie content of yogurt

The calorie content of yoghurt depends on the content of proteins, fats and carbohydrates in it. The calorie content from a high protein content should not scare you - this is the main building material for your body.

Of course, there should be a minimum amount of fat, since any diet for weight loss greatly limits fat intake.

But it’s usually difficult with carbohydrates, because people on diets pay attention primarily to the fat content, and overlook the amount of carbohydrates, which contain the bulk of calories.

Low-fat yogurt

The calories in low-fat yogurt are not always as low as we expect.

It's all about adding starch to create consistency, otherwise the yogurt will turn out to be very liquid, and cries will begin like “what kind of water is this, what are we paying money for?” It is better to pay for liquid low-fat yogurt with a minimum amount of carbohydrates than for thick low-fat yogurt with less than 10 grams of carbohydrates.

Carbohydrates should be no more than 5 grams per 100 grams of product, otherwise you will not see either health benefits or low-calorie content.

Natural yogurt

Natural low-calorie yogurt is what you need. Everything here is in balance, everything is useful.

But it is not always possible to find low-calorie yoghurts among natural yoghurts. Do not fall for naturalness, if there is more than 2 grams of fat, you should not load the body with excess fat.

Drinking yogurt

Drinking yogurt carries the risk of consuming excess calories, just like any drink.

Even if drinking yogurt is low-fat, you will drink about 300 grams of this yogurt at a time, which is about 3 times more than in a small jar. It turns out that you unnoticed the consumption of much more calories than planned, and at the same time the body did not understand that it was food and will require solid food.

In general, during a diet it is better to avoid “liquid” calories; on a diet, little food is consumed anyway, and then there is the replacement of solid food intake with a drink. It will be psychologically difficult to last long on such a diet.

Yogurt with fruit additives

Low-calorie yogurt with fruit additives from the store window is a mockery of the unfortunate losers. All such yogurts contain a lot of simple carbohydrates in the form of sugar, as well as starch. The final calorie content is not inferior, for example, to natural fat yogurt without fruit additives.

But the psychological effect lies in a small jar: just think, it’s only 80 calories, that’s a whole serving, one glass of yogurt, you can easily eat it and not harm your figure. But 100 grams of yogurt is too little for one meal, but its calorie content is quite enough to limit your meal, or rather snack, to only yogurt.

Light yoghurts can be eaten on a diet; they improve digestion and provide nutrients

Yogurt is different from yogurt!

If you have now recognized yourself and have been trying to lose weight for a long time through regular “healthy” snacks in the form of Activia and similar dairy products, then I will disappoint you: you will not be able to lose weight, no matter how hard you try. And it’s all about the composition of such delicious yoghurts (this also includes all sweet curd cheeses, curds, curd masses, etc.).

If you choose yogurt with any flavor: raspberry, cherry, peach, apricot or any other flavor, then you are 100% with this yogurt getting about 10-13 grams of SIMPLE CARBS in the form of sugar, sugar syrup, fructose and corn starch per 100 g of yogurt!!! And a standard drinking bottle contains 290 g! So it turns out that after drinking one bottle of Activia, you consume about 30 g of simple carbohydrates! Did you know that in order to prevent excess carbohydrates from going into fat, you need to consume no more than 7 g of simple carbohydrates per hour!!! I think this is news for you. If this figure is higher, then all the excess carbohydrates received go straight to FAT. Of course, you have the option of using them for your body’s needs: run a marathon or at least run for at least 30 minutes on a treadmill, climb to the top of a mountain, or do a general cleaning of the whole house. But if, after drinking yogurt and receiving 30 g of simple carbohydrates, you remain sitting straight on your butt without any physical activity, then rest assured that fat is already beginning to slowly accumulate on your waist and hips.

Insulin index of cottage cheese. What it is? How do dairy products affect weight loss?

Manufacturers resort to tricks and write on the front side of such yogurt “for weight loss” in capital letters the words LOW-FAT , DIETARY , LIGHT , TASTY and HEALTHY and other nonsense of this kind. But in fact this has nothing to do with reality! How DIETARY is it if it contains only 2.8 g of protein per 100 g, and as many as 13 g of carbohydrates !!!! And the words LOW-FAT and LIGHT are not indicators of the usefulness of this product, and even though the composition says SKIM MILK, and there are only 2.2 g of fat , this dairy product is still VERY CALORIE-rich due to those same fruit additives, syrups, sugar, etc. Therefore, dear girls, do not believe everything that is written on the package!!! This is marketing and advertising, which are good “friends” of the manufacturer, but not of the consumer. Remember this!

Yogurt diet

The yogurt diet is pleasant, healthy and beneficial. But only if you use natural yogurt or make it yourself.

Dietitians are allowed to “sit” on such a diet for no more than 2 weeks, because although it is tasty and healthy, it still creates a lot of stress for the body due to a sharp decrease in food caloric intake.

The qualitative difference between yogurt diets and other low-calorie diets is that there is a desire for a balanced diet of proteins, fats and carbohydrates, the emphasis is on the minimum possible number of calories and on natural components of the diet without chemicals and harmful products such as coffee.

You can consume up to half a liter of yogurt per day, but not immediately and not in its pure form; we’ll talk about this in more detail below.

Yogurt and fruit

An excellent breakfast - yogurt and fruit, here we consume both proteins and carbohydrates. Moreover, fruits contain not only fiber, but also a considerable amount of sugar, especially oranges, but in the morning you can allow yourself a portion of fast carbohydrates to recharge your energy for the whole day.

It is better to diversify your diet, because in the end you will end up with a lot of sugar and a deficiency of protein.

Yogurt and buckwheat

Yogurt with buckwheat is also a very balanced meal; here yogurt most often serves as a dressing.

Buckwheat and yogurt diets do not limit you to just these two ingredients; buckwheat is here as a source of complex carbohydrates, as well as plant proteins. In addition, buckwheat is rich in vitamins and microelements, which is important when following a diet.

Be sure to include one or two meals with buckwheat in your daily diet. This diet will help you lose weight well to the desired result and with minimal consequences for the body.

Oatmeal with yogurt

A diet based on oatmeal and yogurt is similar to a diet based on buckwheat; it also has a sufficient amount of fiber and is rich in microelements.

Please note that now on the shelves you see mainly oat flakes, and they are 5 times more calorie than oatmeal. Therefore, we strongly recommend that you find oatmeal.

It contains much more useful substances, and you can eat more of it on a plate, remaining within the same 50-100 calories, and for a person on a diet, the serving size and its calorie content are very important.

Recommended Products

Let's look at what yoghurts you can drink while on a diet?

✅Savushkin TEOS Greek yogurt

✅Is it possible to drink yogurt on a diet? Can! Choose Activia Thermostat .

✅Fortunately, the delicious Valio clean label will also work

✅A diet based on Activia yoghurts can be very useful. It’s worth taking a look at Activia natural.

✅Did you know that Activia with cereals is ideal for a diet?

✅What kind of yogurt can you drink on the Dukan diet? Try Laktika Greek yogurt.

milk style low-fat yogurt will suit you

✅A diet based on yogurt and fruits is the best holiday you can give your body. Danone traditional yogurt as a fermented milk product

✅It is also worth choosing Danone thermostatic thick yogurt .

The yogurt diet suggests that fermented milk drinks can be consumed several times a day.

Yogurt diet for 7 days

Below is an example of a diet based on yogurt. The remaining ingredients can be replaced with analogues. This diet is low-calorie and should be followed for two weeks.

Day 1

Breakfast: smoothie made from 200 grams of yogurt, peach and half a banana;
2nd breakfast: apple;
Lunch: vegetable soup of broccoli and carrots, the other half of a banana, a piece of boiled chicken breast 50 g;
Afternoon snack: carrots 200 g;
Dinner: vegetable salad, seasoned with 100 grams of yogurt;
2nd dinner: 200 grams of yogurt.

Day 2

Breakfast: smoothie made from 200 grams of yogurt, half a banana and a handful of berries;
2nd breakfast: two peaches;
Lunch: puree soup of potatoes, zucchini and green onions, yogurt dressing 50 g, the other half of a banana;
Afternoon snack: fresh cucumber and tomato 200 g;
Dinner: chicken fillet 50 g, baked with vegetables 150 g, yogurt dressing 50 g;
2nd dinner: yogurt 200 gr.

Day 3

Breakfast: smoothie made from 200 grams of yogurt, half a banana and half a spoon of honey;
2nd breakfast: pear;
Lunch: vegetable stew of potatoes, bell peppers, carrots and zucchini, yogurt dressing 50 g, the second half of a banana;
Afternoon snack: red or yellow bell pepper 2 pcs.;
Dinner: appetizer of baked eggplants 150 g with a piece of boiled lean fish 70 g, yogurt dressing with seasonings 50 g;
2nd dinner: yogurt 200 gr.

Day 4

Breakfast: smoothie made from 200 grams of yogurt, half a banana and several walnuts;
2nd breakfast: 3 apricots;
Lunch: boiled buckwheat 100 g with a piece of baked meat 50 g with vegetables 50 g, yogurt dressing 50 g, the second half of a banana;
Afternoon snack: fresh cabbage 200 g;
Dinner: salad of zucchini, boiled rice and lemon juice 150 g, yogurt dressing 50 g;
2nd dinner: yogurt 200 gr.

Day 5

Breakfast: smoothie made from 200 grams of yogurt, half a banana and half a pear;
2nd breakfast: the second half of a pear, a handful of nuts;
Lunch: puree soup from boiled chicken breast 50 g, potatoes 100 g and carrots 100 g, yogurt dressing 50 g, the other half of a banana;
Afternoon snack: 2 tomatoes;
Dinner: rice casserole 100 g with boiled beef pate 50 g, yogurt dressing with herbs and spices 50 g;
2nd dinner: yogurt 200 gr.

Day 6

Breakfast: smoothie made from 200 grams of yogurt, half a banana and 100 grams of cherries;
2nd breakfast: 30 grams of dried fruits;
Lunch: oatmeal 100 g with the other half of a banana, steamed vegetables (cabbage, carrots, zucchini) 200 g with yogurt dressing 50 g;
Afternoon snack: a handful of nuts;
Dinner: finely chopped lean meat 50 g, baked with red rice 50 g, yogurt dressing 50 g;
2nd dinner: yogurt 200 gr.

Day 7

Breakfast: smoothie made from 200 grams of yogurt, half a banana and 30 grams of oatmeal;
2nd breakfast: apple;
Lunch: lentil soup with broccoli, the other half of a banana, boiled rice 50 g with corn, yogurt dressing 50 g;
Afternoon snack: two fresh cucumbers 200 g;
Dinner: buckwheat 100 g with baked lean fish 100 g and vegetables 50 g, yogurt dressing;
2nd dinner: yogurt 200 gr.

Following a diet requires a lot of willpower, as well as good body reserves. You can look attractive only in a body that is full of health. So choose your diet and foods wisely, stay healthy and fit.

Properties, composition and nutritional value

When producing the drink, manufacturers use water, flavorings, thickeners and fruits. However, the most valuable ingredient in the product is beneficial bacteria of various types:

Bulgarian and acidophilus bacillus;
bifidobacteria;
thermophilic streptococcus;
probiotics.

The main benefit of the product for the human body is its high calcium content. Microelement deficiency is observed in every second person, especially for residents of megacities. 1 glass of drink can replenish the daily requirement of calcium. Fermented milk products also contain other useful microelements:

phosphorus – is responsible for the normal course of many chemical reactions in the body;
zinc – stimulates the activity of the digestive system.

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Natural yogurt also contains bacteria that can inhibit the proliferation of fungi in the intestines, which not only improves the functioning of the immune system, but also prevents the development of many diseases, including infectious ones.

The ratio of BJU per 100 g of product (1.5% fat content) is 4.3, 1.5 and 5.7 g, respectively. The energy value of the drink is 57 kcal.

In addition to calcium, phosphorus and zinc, yogurt also contains other micro- and macroelements necessary for the body:

Benefits for the body

All liquid and thick yoghurt products, including non-calorie ones, have a number of healing properties and are therefore recommended for daily consumption. At the same time, they have practically no contraindications, and even people with lactose intolerance can take them, because it is not in the composition, but only lactase.

If we talk about the mineral composition, it should be noted that this includes calcium and potassium, iron and phosphorus, and other useful and nutrients include B vitamins, easily digestible proteins and amino acids. As a result, regular consumption of yoghurt dishes is an effective prevention against:

gastrointestinal diseases;
obesity;
enterocolitis;
disorders of the nervous system.

In addition, they help increase brain activity and normalize intestinal microflora when taking antibiotics. They also effectively remove toxins from food poisoning.

What to eat when losing weight

Different manufacturers have different technology for making yogurt.

Some add milk powder and sugar to the product, others add preservatives and thickeners.

However, when losing weight, preference should be given to a product that contains whole milk and sourdough.

Important! The most useful product for weight loss is the one made at home. It is also indicated for people suffering from dysbiosis and other gastrointestinal pathologies. The recipe for such yogurt does not imply anything other than milk, sourdough and, if desired, chopped fruits or berries.

If you choose from store-bought products, you should opt for natural yogurt that does not contain various additives and sweeteners. You can improve the taste of the product yourself by adding some fresh fruit or frozen berries. You can also add honey to the drink; it does not contain sucrose (traditional sugar), but fructose, which is much healthier and is recommended for consumption by those who suffer from diabetes.

How to choose a dietary low-calorie product

Not every yogurt sold in stores can be used for weight loss. When choosing a drink during a diet, pay attention to the following nuances:

The drink should not contain guar copper (E1412) and xanthan gum (E415), since these components slow down the absorption of the product in the intestines.
Inadmissible components in the product are dyes, preservatives, sugar, antibiotics.
It is advisable that the word “Thermostatic” is written on the packaging of the product. This product is prepared as closely as possible to the classic recipe and contains the maximum amount of beneficial bacteria.
The shelf life of the product should not exceed 14 days. A longer shelf life indicates that preservatives have been added to the yogurt.
The title should not contain the prefix “bio”.

When choosing a dietary product, you need to pay attention to the conditions under which it was stored. A drink that is beneficial to the body cannot be kept at temperatures above 8 degrees for a long time. At storage temperatures above the specified level, microorganisms begin to actively multiply in yogurt, which inhibit beneficial bacteria and can cause food poisoning or even an infectious disease of the digestive tract. If the product is not in the refrigerator, but in the general area of the store, then this indicates the presence of various additives in its composition.

Important! The best option for losing weight is yogurt with an amount of fat of no more than 4 g per 100 g. A product with a large amount of organic compound will not benefit your figure, even if the packaging says that it is low-calorie.

How is a yoghurt product different from yoghurt?

– A yoghurt product differs from yoghurt in a reduced content of lactic acid microorganisms (CFU), since thermization is used in its preparation technology, however, in composition it is the same product as yoghurt, but in its production the use of thickeners, preservatives, etc. is allowed, – explains Elena Yurova. – These products, of course, can be on the same shelf, since they do not contain a milk fat substitute (vegetable fat).

Appearance and markings

Package. This is the first thing Elena Yurova recommends paying attention to before purchasing. The packaging must be intact, without any damage. The text placed on the packaging must be clearly readable.
The name of the product is “yogurt”.
Fat percentage (mass fraction of fat). This is not basic information, but it is important for people who are on a diet and consider the fat content of the product. For low-fat yogurt (with a fat mass fraction of less than 0.5%), it is allowed not to indicate the fat mass fraction.
The shelf life of yogurt is no more than 30 days.
Place and date of production. If fermented milk products were delivered, for example, from the Krasnodar Territory to Moscow, its production cannot be dated “today”.
Storage temperature – 4±2 °C.
The inscription "TU". It shouldn't scare you. Any manufacturer can manufacture a product according to its own technical specifications (TU), and the standards of its TU can be even higher than in GOST.
The composition should first indicate the raw materials from which the yogurt is made, for example whole or normalized milk using starter culture.

Yogurt contains milk powder

– Don’t be alarmed if you see the words “milk powder” in the ingredients. Its use is officially permitted, as it is associated with legislative requirements regarding the increased content of SOMO in yogurt, explains Elena Yurova. – Without milk powder, the manufacturer will never reach the required standard, which is established for pure natural products: 9.5% mass fraction of SOMO.

If a manufacturer does not indicate powdered milk in the composition of yogurt, but at the same time produces yogurt as “natural” or “classic”, then he misleads the buyer, since it is not clear how he achieves an increased content of SOMO, unless the raw milk containing SOMO is not less than 9.5% comes from elite cows, which, as you understand, is unlikely.

Allowed and prohibited additives

– Sometimes you can read “enriched yogurt” on the label. This means that the manufacturer additionally added bifidocultures to the lactic acid microorganisms, added acidophilus bacillus, etc., explains Elena Yurova. “In addition, there are yoghurts that contain inulin and vitamins, but such products are more expensive and, as a rule, are classified either as baby food products or in the category of “therapeutic and prophylactic product.”

Yogurts are very widely represented on the Russian market; they contain fruit and berry fillings, jams, muesli, and pieces of fruit as additives. They are added to yogurt along with filler, sugar and thickener (pectin, starch, gelatin, etc.). The composition of such yoghurts includes the so-called “Eshki” (from E).

Why and what E-additives are allowed in fruit yoghurts?

Larisa Abdullaeva

Head of the standardization group of the Russian Dairy Union

– Mandatory additives in yoghurts are, of course, fermentation of lactic acid microorganisms. If yogurt is “white,” as we call it, then it contains, in addition to milk, dairy products necessary to normalize it in terms of the mass fraction of protein, fat (for example, cream, milk powder, etc.), leaven and sugar (but sometimes even without it - it’s already a pure classic, like Mechnikov’s curdled milk), there is nothing more. But most often yogurt is produced with fruit filling. This yogurt, in addition to the above, contains fruit filling. Stabilizing additives are also allowed (so that milk and fruit do not come into conflict with each other during storage, so that the mass retains its original structure, so that whey does not separate, etc.). The composition of the fruit filler and simply the recipe for fruit yogurt may contain permitted food additives - dyes, flavors, stabilizers, thickeners, antioxidants, etc.

It is difficult to produce fruit yogurt without any food additives on an industrial scale.

Berries and fruits are a different, non-dairy environment; it must be neutralized, otherwise it will interfere with the normal functioning of the lactic acid microflora. Of course, it is possible to make fruit yogurt without any food additives, but it will be a product with a very short shelf life and practically cannot be stored.

Advice

Do you want natural yogurt with fruits and berries without E-additives? Buy pure “white” yogurt, add strawberries (or other berries and fruits) to it at home, and eat it right away.

Permitted food additives in yogurt are established by GOST 31981 (section “Requirements for raw materials”). The milk part and fruit filling are prescribed in the labeling of yogurt. If we are talking about strawberry yogurt, then it is a compound dairy product and contains food additives. Manufacturers, as a rule, purchase ready-made fruit filling (jam, preserves, etc.), and it already contains some food additives, which are indicated in the labeling as part of the filler.

Yogurt fasting and diet menu

There are several types of yogurt unloading.

Option 1

morning: green apple, unsweetened tea;
lunch: 150 ml yogurt with dried fruits, tea;
lunch: 150 ml yogurt with muesli, ½ grapefruit, 100 ml tea;
afternoon snack: 200 ml yogurt, ½ grapefruit;
evening: ½ mug of tea, 150 ml of yogurt, a handful of dried fruits.

Option 2

morning: yogurt with berries or fruits (100 ml), ½ cup of tea;
day: yogurt with fruit (200 ml), ½ cup of tea;
afternoon snack: the same as lunch, but fruits are replaced with berries;
dinner: the same as for lunch.

The last option for losing weight involves eating every 3 hours. Each type of diet prohibits the consumption of sugar. But it can be replaced with a small amount of honey - 0.5 teaspoon per glass of drink is enough to add sweetness to the product. In between meals, you are allowed to drink plain water, unsweetened tea, herbal decoctions or rosehip infusion.

For unloading, choose yogurt with a fat content of 1-1.5%. It can be prepared at home using sourdough and milk.

Which yogurt is best for weight loss and diet?

Many people drink yogurt daily, believing it to be healthy and aid weight loss. This opinion cannot be considered 100% correct, since all fermented milk products are very different. They differ in composition, number of calories and nutrients. The right drink can not only be purchased in the store, but also prepared independently at home. Only natural fermented milk will help improve the functioning of the stomach and intestines, replenish the lack of vitamins and microelements in the body, and help get rid of extra pounds.

Home Recipes

To prepare classic yogurt you will need 1 liter of milk and 1 tbsp. l. sourdough The latter can be purchased at the pharmacy. Any starter is suitable - for yogurt, kefir, sour cream.

Milk is selected in such a way that its shelf life does not exceed 14 days. A longer shelf life indicates the presence of preservatives or antibiotics in it, which, although they can extend the “life” of the product, also destroy many beneficial bacteria in it. It is heated to a temperature of 36-40 degrees. If the milk is heated more, the yogurt will turn out too sour. You also need to ensure that the drink is fresh and has at least 2-3 days left before its expiration date. Otherwise, it accumulates too many unnecessary bacteria for the body, which will multiply at an increased speed in yogurt.

Milk is poured into a jar and 1 tbsp is added to it. l. sourdough Mix everything thoroughly. The mixture is placed in the oven with the doors closed for 12 hours. The jar does not have a lid. After a set period of time, the jar is removed and placed in the refrigerator for another 12 hours to stop the growth and division of yeast in it.

Greek yogurt is prepared according to the same recipe, but to increase its thickness you will need a linen towel. Yogurt is poured into it, and a container for whey is placed below. Greek yogurt will be ready in 1-2 hours, after all the liquid has drained out of it. The product can be used for the next sourdough (instead of purchased one).

How to properly prepare fermented milk product

In order to prepare a dietary product, you need to follow some rules. The dish cannot be heated too much, since at temperatures above 45 degrees all milk bacteria die. The prepared product must be stored in the refrigerator for at least 12 hours to improve the appearance of the yogurt and preserve all its beneficial characteristics.

Typically, the proportions of starter added to milk are indicated on the packaging. You should follow the manufacturer's recommendations to obtain yogurt of the desired quality and consistency.

If store-bought yogurt is used as a starter, it is usually added at the rate of 100 g per 1 liter of milk. The actual prepared dish is added to milk in an amount of 2-3 tbsp. l. per liter

Delicious and healthy dishes

A wide variety of dishes are prepared using yogurt, which are also allowed during weight loss. Let's look at the most interesting recipes.

Banana ice cream

To prepare the treat, take 100 g of natural yogurt, a pinch of ground cinnamon, several fruits and a sugar substitute. The fruits are cut into small pieces and placed in the freezer for several hours.

Then they are ground in a blender along with the fermented milk product. To improve the taste, you can add vanilla, nuts or peanut butter to the ice cream.

Salad

For the dish you will need the following ingredients: celery (3 stalks), green apple (3 pieces), cottage cheese (150 g), yogurt (200 g). Vegetables are cut into small pieces and seasoned with yogurt. Cottage cheese cut into cubes is placed on top of them.

Fruit smoothie

Ingredients: orange juice (100 ml), homemade yogurt (150 ml), milk powder (2 tbsp), honey (1 tbsp), vanilla extract (to taste). All ingredients are mixed in a blender until smooth and consumed immediately after preparation.

Expert advice

When losing weight, experts advise using only homemade yogurt, and not store-bought products. You can also eat farm products, which indicate the composition and expiration date.

Experts believe that the yogurt diet is one of the most gentle.

However, there is a list of contraindications for it:

diabetes;
oncology;
allergy to fermented milk products;
inflammatory diseases of the digestive tract, provoked by increased secretion of hydrochloric acid in the stomach, microorganisms and/or viruses affecting the intestines.

Filatova Anna, nutritionist

The yogurt diet is low-calorie, despite the fact that the product is quite filling. It is not recommended to adhere to such a diet for more than 10 days due to possible health problems. There are known cases when, after a long-term yogurt diet, people experienced deterioration in the condition of their hair and skin, and digestive processes were disrupted. You also need to know that this type of weight loss requires mandatory consolidation of the result, otherwise the weight will quickly return to its previous level.

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Practicing nutritionist Elena Zueva

You can eat yogurt while losing weight. Many low-calorie dishes are prepared on its basis. It is suitable both for independent consumption and for complementing other dishes. Recommends including the product in the menu of even the most strict diet. The main rule of the yogurt diet is an integrated approach. The product only helps you lose weight, but is not a fat-burning pill.

Alin Bozhko, nutritionist

To effectively lose weight, you need to regulate your diet in general. Yogurts can be considered as a snack between meals. It is better to give preference to products with a shelf life of no more than 10 days that do not contain dyes, thickeners and flavors. This yogurt contains bifidobacteria, which improve digestive processes and speed up metabolism. When unloading on yoghurt, you need to drink about 1.5-2 liters of low-calorie product per day (up to 1.5% fat content).